January 9- 13, 2017 | "Weekly Programming"

Monday, January 9, 2017
Warm Up:
Bear Complex 7x2 (50% - 80% last set)
WOD:
5 Rounds
~7 Deadlift 215/185/155/135
~25 Air Squats
~7 Strict HSPU

Tuesday, January 10, 2017
Skill:
Overhead Squats
3x3 at 70%
2x3 at 75%
*6 pistols in between each set*
WOD:
"Heavy Isabel"
~30 Snatches for time 155/115
Cashout:
5 Rope Climbs

Wednesday, January 11, 2017
"Open WOD Wednesday" (14.4)
Warm Up Movements, then:
WOD:
14 Minute AMRAP (start 4 people at a time)
~60 Calorie Row
~50 Toes to Bar
~40 Wall Ball 20/24
~30 Cleans 135/95 (mod: 115/65)
~20 Muscle Ups
Cashout:
100 Double Unders

Thursday, January 12, 2017
Warm Up:
EMOM 5
~1 Strict Press 115/75
~3 Push Press
~5 Push Jerk
WOD:
5 Rounds FT
~15 Box Jumps 24"/20"
~15 Push Press 75/55
~15 Hollow Rocks

Friday, January 13, 2017
It's FREE FRIEND FRIDAY!
Bring a buddy along who might like
to try Crossfit...their first class is on us!

Partner WOD:
~400 meter run/row (buy in - both partners have to run/row)
~100 Power Cleans 135/95
~100 Situps
~100 Thrusters 45/35
~100 Calorie Row
*Every 5 minutes, each team stops and does 10 burpees!*
Break up movements as needed. One partner works at a time.

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